I posted this a couple of
I posted this a couple of days ago for someone else. Maybe it will help you too:
Here's an email I received from Ken Bob recently that is sure to help you:
There's actually a whole category on "Foot Pain"
http://therunningbarefoot.com/?cat=265
Some of my more recent posts on the top of foot pain (most related to the mis-use of minimalist footwear, to minimize feedback);
http://therunningbarefoot.com/?p=2684
http://therunningbarefoot.com/?p=1598
But for the post you're looking for, you gotta go back a couple years:
http://therunningbarefoot.com/?p=1186
I've revised the post since it's originally posting, as I discovered the exercises aren't needed. And some people (particularly ex-marines) we're trying to overdo, the gentle lifting of small weights, by increasing the weight, or trying to pull their entire body weight across their mattress when pressing "gently" against the edge of their mattress with the top of their foot.
Anyway, we can simply do the same exercise while running, that is, lift up the fore-foot, exercising the top of the foot, which is actually better, because you get about a thousand very gentle fore-foot lifts each mile you run, and avoid the excess strain of pushing off with the trailing foot (it's really difficult to push off while lifting the fore-foot), instead of trying to do the fore-foot lifts in a separate workout.